Food: Egg yolks, yellow corn
Benefit: lutein, one of the brightly coloured (yellow, in this case) compounds calls carotenoids that give fruits and vegetables their colour, may help ward off age-related macular degeneration, probably by acting as a cell-damage fighting lutein, one of the brightly coloured (yellow, in this case) compounds calls carotenoids that give fruits and vegetables their colour, may help ward off age-related macular degeneration, probably by acting as a cell-damage fighting antioxidant.
Food:Â Salmon, tuna, sardines
Benefits:- omega3 fatty acid docosahexaenoic acid found in cold water, fatty fish is thought to play a role in protecting against dementia, one study found that people who ate lots of fatty fish had a reduced risk of alzheimer’s disease. The 2010 dietary guidelines for americans call for eating four ounces of fish, twice a week.
Food:Â Milk, fortified soy beverages
Benefit:Â The calcium in dairy products (and added to some soy beverages) is a building block of bone tissue early in life; later, it helps fight osteoporosis. The Dietary Guidelines recommend three cups of low-fat or nonfat milk daily.
Food:Â Baked potato, prune juice
Benefits:Â Research has found that potassium, found in many fruits and vegetables, lowers the risk of dying from cardiovascular disease, especially when consumption of sodium is reduced. Most of us should have about 4,700 mg of potassium daily; a small baked potato has 738, a cup of prune juice 707.
Food:Â Broccoli, Brussels sprouts, bok choy
Benefits: vegetables (the dietary guidelines call for three cups a day) are associated with reduced cancer risk. and research suggests that the glucosinolate in cruciferous vegetables (those in the same family as cabbage, whose name means cross-bearing and refers to the shape of the petals) might be especially useful in keeping carcinogens from damaging DNA, thwarting cancer’s development.
Food:Â Ginger
Benefits:Â There’s evidence that eating ginger can battle motion sickness and perhaps nausea associated with pregnancy. As little as a gram of powdered ginger might tame nausea or vomiting, though medications appear to work better at fighting those ills.